How Much Water Should I Drink Before, During, and After a Workout?
Hydration is crucial for optimal performance during workouts. It is generally recommended to drink at least 500ml of water two hours before exercising, followed by 200-300ml right before your workout. During exercise, aim for 200-300ml every 15-20 minutes, and replenish with 500-700ml post-workout.
The Consequences of Dehydration
Not hydrating before the gym can lead to several negative effects:
- Decreased Performance: Even mild dehydration can impair physical performance, leading to fatigue and reduced endurance.
- Increased Risk of Injury: Lack of hydration can affect muscle function and coordination, increasing the risk of injuries.
- Heat-Related Illnesses: Dehydration can lead to heat exhaustion or heat stroke, especially in hot environments.
- Impaired Recovery: Proper hydration is essential for recovery post-exercise, as it helps in muscle repair and reduces soreness.
How to Stay Hydrated
To ensure adequate hydration, consider the following tips:
- Carry a water bottle with you throughout the day.
- Incorporate hydrating foods like fruits and vegetables into your diet.
- Monitor your urine colour; pale yellow indicates good hydration.
Upgrade Your Hydration with Flow Station
Consider incorporating functional beverages into your hydration routine. These drinks not only quench your thirst but also provide essential nutrients to support your workout.
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